Sunday, February 12, 2012

Training log - Week ending 2/12/12

This ended up being an unplanned cutback week, due to some stupid bug. I showed up for Tuesday’s track workout planning on doing at least five 1200m repeats (workout was 4-6x1200m), and not making the connection between a) my irritable mood and headache, b) my achy upper body, and c) my congestion (which I thought was allergies). As the workout continued on, I started working a lot harder than I should have. About 200m into the 4th repeat I got really light headed, and just shut it down at that point since I was clearly off. Headed straight from track to bed.

Luckily, the worst of the bug only lasted about 24 hours. However, some residual fatigue lingered through the week, so I eased up on things. I cut out the weight-training, cut back the mileage, kept all the yoga to “restorative” or “gentle,” and rearranged my schedule to do whatever I could to get 9 hours+ of sleep each night. By the weekend, I was feeling mostly recovered, so I went ahead and raced a 5K for the experience, and did OK (report). Kept Sunday’s run to easy pace, rather than progression, just to make sure I didn’t force a relapse.

Dailies

Monday: In the morning, 70 minutes of poolrunning for “7 miles” followed by upper body and core strength work, plus injury prevention exercises. Foam-rolling at night.

Tuesday: In the morning, 6 miles including a track workout of 3x1200m (500m jog). Splits were 4:35, 4:28, 4:26, and then done. Skipped the cooldown jog, injury prevention work and recovery pool-running in favor of calling in sick to work and going back to bed.

In the evening, foam rolling and stretching at home plus zinc and massive fluids.

Wednesday: In the morning, slept in and then ran easy. 11 miles easy (7:54 pace). Gentle yoga and foam rolling at night.

Thursday: In the morning, 10 miles easy (8:00 pace) plus drills and strides. Pilates and foam-rolling at night.

Saturday: In the morning, 3.5 mile warm-up, and then a 5K race in 19:43, followed by 1.5 mile cool-down. 30 minutes of recovery pool-running for “3 miles”; foam-rolling at night.

Sunday: A watchless long run at easy pace, so distance and time are approximations (I’m guessing 17.5 at 7:55 pace). My Garmin’s battery only had 20 minutes left, so I ended up running watchless for the most part, only turning it on at the end to time the final 2 miles to get some sense of pace (7:37 for those). I meant to do 16 at easy pace, but got diverted from my normal loop by some police activity; when I mapped out my run at home later, I discovered that my altered course ended up taking a bit over a mile longer. Oops.

Followed with injury prevention work at gym, and then 30 minutes of easy pool-running for “3 miles." Foam rolling and restorative yoga at night.

First time reading your blog after googling the GW 10K and having your blog as my first result. I will be adding this to my other local runner reads. You can check out my blog at runprovidence.blogspot. I would say that the course on Saturday was very very flat.

I think we can disagree. Definitely not a HARD course, and a fairly fast one, but between the overpass and the climb in mile 3, I think it's over generous to call it "FLAT" :). But I also appreciate being called on my bullshit (seriously). :D

Full slew of race reports here (from my first in June 2007 to 2010) and here (2011).

workouts

(you can click on the link to see the details)

Pool running conversion

I convert my pool-running into “mileage” with this formula:

1)10 minutes “easy” in the pool equals one mile

2)workouts translate by time into mileage, with the recoveries not counting for mileage.For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo.So 8x3:00 at interval effort is 4 miles, and 10 minutes at tempo effort is 1.5 miles.